If they are doing bicep curls they are essentially doing all that needs to be done for the arms, numerous newbie bodybuilders think like this. When training your triceps muscles and arms effectively, you need to train the muscle fibers in quite a variety of various motions. We spoke with some top bodybuilders and assemble a range of workouts that can actually create thickness to your arms.
Straight bar bicep curl
This is a classic and is perfect for warm ups as well as for thickening the arms. You can utilize and EZ bar if you prefer for better wrist comfort. Your feet should be shoulder width apart and you knees slightly bent. Hands and elbows must be lined up at shoulder width. Grab the bar with your palms facing up and curl your arms to your chest. You can utilize a light weight for warm-up and a heavier weight for exercise. Attempt doing a few sets with your hands closer together for a greater bicep squeeze.
Hammer curl warm-up
A hammer curl is different to a bicep curl since the palms of your hands will be facing your body and not be facing up. Get your feet shoulder-width apart and hold a dumbbell in each hand. You can also do a variation which is virtually a curl by bringing your hands to the middle of your chest instead of to your shoulders.
Rope push down
Your feet ought to be somewhat apart and your knees somewhat bent. Keep your elbows close to you sides and your hands close together as you grab the rope. Towards the end of the movement it is perfectly normal that your elbows will be a little raised.
Barbell overheads
These cannot be missing on any bodybuilding program. Lie on your bench and lift the barbell up so that your arms are facing right in front of you. Bend your elbows and bring the barbell to your chest. Bring it back up. This workout works your arms without putting unnecessary pressure on your shoulders. A great variation can be had putting you bench in a decline and doing several sets in that position.
Alternate curls
For your alternating bicep curls, take a dumbbell in each hand and have your palms facing up. It is good to do sets at different speeds with varying weights so that you train both your fast twitch and your slow twitch muscle fibers. Curl your arm up until the dumbbell is shoulder height, keeping your elbow tucked close to the side of your body. Bring it back down in a slow, controlled manner. Avoid swinging your whilst lifting the weight.
Preacher curl
For this workout you will require a preacher curl bench and dumbbells or a barbell. Free weights are a little simpler to work with due to the fact that you can take them in your hands just before you sit at the bench.
If you make these workouts a routine part of your training, you will be able to evaluate the outcome in bicep thickness in only 6 weeks!
Straight bar bicep curl
This is a classic and is perfect for warm ups as well as for thickening the arms. You can utilize and EZ bar if you prefer for better wrist comfort. Your feet should be shoulder width apart and you knees slightly bent. Hands and elbows must be lined up at shoulder width. Grab the bar with your palms facing up and curl your arms to your chest. You can utilize a light weight for warm-up and a heavier weight for exercise. Attempt doing a few sets with your hands closer together for a greater bicep squeeze.
Hammer curl warm-up
A hammer curl is different to a bicep curl since the palms of your hands will be facing your body and not be facing up. Get your feet shoulder-width apart and hold a dumbbell in each hand. You can also do a variation which is virtually a curl by bringing your hands to the middle of your chest instead of to your shoulders.
Rope push down
Your feet ought to be somewhat apart and your knees somewhat bent. Keep your elbows close to you sides and your hands close together as you grab the rope. Towards the end of the movement it is perfectly normal that your elbows will be a little raised.
Barbell overheads
These cannot be missing on any bodybuilding program. Lie on your bench and lift the barbell up so that your arms are facing right in front of you. Bend your elbows and bring the barbell to your chest. Bring it back up. This workout works your arms without putting unnecessary pressure on your shoulders. A great variation can be had putting you bench in a decline and doing several sets in that position.
Alternate curls
For your alternating bicep curls, take a dumbbell in each hand and have your palms facing up. It is good to do sets at different speeds with varying weights so that you train both your fast twitch and your slow twitch muscle fibers. Curl your arm up until the dumbbell is shoulder height, keeping your elbow tucked close to the side of your body. Bring it back down in a slow, controlled manner. Avoid swinging your whilst lifting the weight.
Preacher curl
For this workout you will require a preacher curl bench and dumbbells or a barbell. Free weights are a little simpler to work with due to the fact that you can take them in your hands just before you sit at the bench.
If you make these workouts a routine part of your training, you will be able to evaluate the outcome in bicep thickness in only 6 weeks!
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